EASE: freedom from labor, pain, or physical annoyance; tranquil rest; comfort

Before beginning the asana practice today, I read a passage from Beryl Bender Birch's "Boomer Yoga" (p. 82) that talks about the position of the pelvis in forward bends.   It explains what happens when someone with tight hamstrings or tight lower back rounds their back and strains in order to "look" like they are folding forward - even though their pelvis is actually tipped back.  And it reminds us how important it is to engage the quadriceps  to signal the hamstrings that it is OK to relax a...
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Tonight's class requested some focus on Uddiayana Bandha, the abdominal lock, or upward flying lock.    Uddiyana Bandha is achieved by gently drawing the stomach inwards with the intention of keeping it activated throughout your practice. 

We also spend some time breaking down one way of modifying Surya Namaskara A, Sun Salutation A. In this modification we lower to knees, chest & chin and pull through to a baby cobra pose in place of Chaturanga Dandasana and Urhdva Mukha Savasana.   

 Listen N...
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In last night's beginner class, we work in more detail on one way to modify Surya Namaskara A (Sun Salutation A).   Listen here.  
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After a run of technical difficulties,  today's Intermediate Level Vinyasa Class has been successfully made into an MP3!   

There was a request at the beginning of today's class to work on Letting Go.  As the class progressed, I realized that it isn't so easy for me to think about letting go as it is for me to think about brining my focus back to right here and now.   One way to accomplish that is to bring my focus back to my breath.   You'll here me reminding the class to try this several tim...
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The Super Easy Method:

1. Fill a cotton sock with rice.
2. Tie the end shut. 
3. Microwave on high for 1-2 minutes or to your heat preference.
4. Enjoy!

 Exact measurements are not vital so you can use those old towels and pillowcases without an excess of trimming!

Mater...

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Last evening's beginning class continued this morning's intermediate class theme of backbends and twist.  
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The any-level Astanga class on November 18 started with a question about Take-It-Up-Asana.   Whether this is a real sanskrit word or not, it is a great option to use between poses if a vinyasa is too much and you still want to work on developing strength or build heat.  

Instructions for Take-It-Up-Asana based on David Swenson's instructions in Ashtanga Yoga, the Practice Manual:      
ONE: Exhale cross your legs (Alternate which one is on top).  Place both hands flat on the floor (not on your ...
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The basics level class this week focused on becoming even more familiar with the yoga asanas (poses) with some emphasis on back bends. 
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